 At the beginning of each school year, many parents struggle with deciding whether to have their children bring a bagged lunch from home or buy lunch from the school cafeteria. Whenever possible, we encourage parents to pack their kids’ lunches so they know what their children are eating.
The most nutritious lunches include foods from at least three food groups: protein, fruit and dairy. Here are some ideas to keep your child happy and healthy at lunchtime:
Get your child involved
Allowing children to choose and prepare their own lunch piques interest in the meal and makes it more likely they’ll eat their own creations. Let your children help make lunch the night before school so you guide them on proper portions and healthy choices. Choosing their own lunch box is also a great way to include them. Look for insulated bags with room for a small freezer pack to keep items cold.
Make a smarter sandwich
- Use lean meats, grilled chicken, light tuna, or peanut butter and jelly.
- Use different breads, like 100% whole wheat tortilla wraps (choose wraps low in saturated fat and made with no hydrogenated oils) or 100% whole wheat pita pockets.
- Try nutritious toppings, such as shredded carrot or zucchini and sliced apple or pear with a turkey sandwich, or banana on a peanut butter sandwich.
- Try avocado or hummus as a replacement for cheese or mayo.
Love those leftovers
Think about using the leftovers from a family-favorite dinner for a next-day lunch. Making homemade meals can be healthier by cooking with lighter oils, using less salt, etc. Use a thermos to keep foods hot or cold until the lunch bell rings. Some ideas include soup (tomato, vegetable or bean), chili (vegetarian or made with lean or extra lean ground chicken) or spaghetti (whole wheat with tomato, pesto or marinara sauce).
Pack healthier snacks and drinks
Serving healthy snacks to children is important to providing good nutrition, supporting lifelong healthy eating habits, and helping prevent costly and potentially disabling diseases, such as heart disease, cancer, diabetes, high blood pressure and obesity. Some healthier snack options include:
- Fruits and vegetables
- Low-fat yogurt
- Low-fat cheese sticks
- Low-fat popcorn
- Pretzels
- Homemade toasted pita bread chips
- Trail mix
- Raisins
- Wheat or whole-grain crackers
When it comes to beverages, water is always the healthiest option. However, milk (either low-fat white or chocolate) is one of the easiest ways for kids to meet their need for dairy. If you can, limit the amount of fruit drinks your child consumes. Although fortified with calcium and vitamin D, even 100% fruit juice can be high in sugar. |
